Here is what I eat typically every morning. Sometimes I make protein pancakes and have a yogurt protein shake. My omelette consists of two eggs, splash of cheese, quarter of avocado, baby kale, and chicken or turkey slices. Of course I use avocado oil in the skillet. Good stuff and 34 grams of protein

@Andres Rosario asked a great question on today's live. It's in the replay around 7:55. We went audio for this one, and the replay post includes chapters and a transcript. Andres has always lifted off percentages of his 1RM. Our programs run on RPE because the weight that works on paper might not be the weight that works today. 4 hours of sleep, a stressful week, up late assembling a bike for Santa. Your 1RM doesn't know any of that. You do. RPE makes you learn your body. If you're still learning, start lighter than you think. Our RPE scale goes by reps left in the tank: RPE 9 = 1 left. RPE 8 = 2. RPE 7 = 3. RPE 6 = 4. Here's the catch Andres spotted: 3 reps @ RPE 7 and 5 reps @ RPE 7 are different weights. Add the reps you do to the reps you leave. 3 @ RPE 7 = a weight you could do for about 6 reps. 5 @ RPE 7 = a weight you could do for about 8. A 6-rep weight is about 83% of your max. An 8-rep weight is about 79%. If Andres's max is 300 lb, that's about 250 for the first set and 235-240 for the second. No 1RM, or no spotter? Estimate it. Take a recent hard set of 3 to 8 reps, add the reps you had left to the reps you did, then: weight × (1 + total reps ÷ 30). That's your estimated max (e1RM). 225 for 5 with 2 left = 7 reps = about 278. For squats and bench, set the safeties in the rack. That gets you to set 1. After that, let the bar talk. Easy? Add weight. Grinding? Take some off. The math gets fuzzy as reps climb, and it varies by lift. Your program's RPE cap always wins. If 250 feels like RPE 9 on an RPE 7 day, the math's wrong today. Not you. The math. If you want the paper behind the reps-left RPE scale, it's Zourdos et al., 2016. I'm sure you'll love reading it as much as I did. A real page-turner.

Frank Sepe and Zack Zeigler are excited to welcome Adam Ross, RDN, CISSN, to the Project 300 Advisory Board. A former professional hockey player, Adam now specializes in performance nutrition, fueling, recovery, hydration, body composition, and long-term health. His experience as both an athlete and Registered Dietitian makes him a great addition to the Project 300 team. Welcome aboard, Adam. 💪 #Project300 #PerformanceNutrition #SportsNutrition #Fitness #Nutrition #Training #Recovery